Protein cost by food · July 2026
Oats (dry): what its protein really costs
USDA macros joined to a current US grocery price, reduced to the numbers that decide a shopping list.
$ per gram protein
$0.009
30 g protein costs
$0.27
Protein / 100 kcal
4.3 g
Cost rank
#1 of 25
Per 100 g serving
| Price | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| $0.15 | 389 | 16.9 g | 66 g | 6.9 g |
To get 30 g of protein from oats (dry) you need 178 g, which costs $0.27 and carries 691 kcal. Scaled to a common 100 g/day protein target, a week on oats (dry) alone runs $6.21. Note the calorie load: this is a food you use for cheap calories plus protein, not for lean protein on a cut.
Smarter swaps
Nothing we track beats it on price per gram of protein. If calories are the constraint, canned tuna (in water) carries 22.4 g protein per 100 kcal against 4.3 g here, at a higher $0.042/g.
Oats (dry) against the field
| # | Food | $/g protein | Protein/100 kcal | Head-to-head |
|---|---|---|---|---|
| 1 | Oats (dry) | $0.009 | 4.3 g | - |
| 2 | Soybeans (dried, raw) | $0.010 | 8.2 g | compare |
| 3 | Wheat flour (all-purpose) | $0.012 | 2.8 g | compare |
| 4 | Vital wheat gluten | $0.013 | 20.3 g | compare |
| 5 | Peanuts (raw) | $0.017 | 4.6 g | compare |
| 6 | Split peas (cooked) | $0.022 | 7.2 g | compare |
| 7 | Peanut butter | $0.022 | 4.3 g | compare |
| 8 | Lentils (cooked) | $0.022 | 7.8 g | compare |
| 9 | Tofu (firm) | $0.024 | 11.8 g | compare |
| 10 | Black beans (cooked) | $0.025 | 6.7 g | compare |
| 11 | Cottage cheese (lowfat) | $0.027 | 13.1 g | compare |
| 12 | Whey protein (1 scoop) | $0.031 | 20.0 g | compare |
| 13 | Edamame | $0.033 | 9.9 g | compare |
| 14 | Greek yogurt (nonfat) | $0.035 | 16.9 g | compare |
| 15 | Milk (2%) | $0.035 | 6.8 g | compare |
| 16 | Eggs (~2 large) | $0.036 | 8.8 g | compare |
| 17 | Chicken breast (raw) | $0.040 | 18.8 g | compare |
| 18 | Canned tuna (in water) | $0.042 | 22.4 g | compare |
| 19 | Turkey breast (raw) | $0.044 | 21.6 g | compare |
| 20 | Egg whites (liquid) | $0.046 | 21.0 g | compare |
| 21 | Tilapia (raw) | $0.048 | 20.8 g | compare |
| 22 | Sardines (canned in oil) | $0.055 | 11.8 g | compare |
| 23 | Ground beef 90/10 (raw) | $0.055 | 11.4 g | compare |
| 24 | Quinoa (cooked) | $0.068 | 3.7 g | compare |
| 25 | Beef jerky | $0.166 | 8.1 g | compare |
Prices move. The cheapest-protein planner recomputes this ranking live against your own protein target and calorie cap, and the full dataset is free to download.
Weekly cheap-macro grocery lists
Get a fresh lowest-cost-to-hit-your-macros shopping list each week.
Frequently asked
- How much does protein from oats (dry) cost?
- $0.009 per gram of protein at current US grocery prices (July 2026). A 30 g protein serving costs $0.27 and requires 178 g of oats (dry), which also brings 691 kcal.
- Is oats (dry) a cheap protein source?
- Yes, it is the cheapest of the 25 foods we track, at $0.009 per gram of protein.
- Is oats (dry) good for cutting (protein per calorie)?
- It carries 4.3 g protein per 100 kcal, rank #22 of 25. The leanest tracked source is canned tuna (in water) at 22.4 g per 100 kcal.
- What does a week of protein from oats (dry) cost?
- Hitting 100 g of protein per day from oats (dry) alone costs $6.21 per week at current prices. Most people mix sources; the planner computes the cheapest mix for your exact target.
Prices are representative US grocery prices as of July 2026; your store will differ. Educational content, not medical or dietary advice.